Is running a good work out?

[Anonymous]

I would like to start running, but don't have a lot of time on my hands. Would a 20 minute jog 5 times a week help tone my legs and butt? I'm 5'4" and 93lbs, so I'm not at all looking to lose weight. I'm just looking to gain a little muscle. Is this sufficient or do I need to do more? I've been doing squats daily but I'm not seeing results. I'm really only worried about lifting my butt, so if you have any other work out I could do please let me know.

[Illusive_Man]

If you're looking to getting toned specifically your butt , start doing LUNGES and HIP THRUSTS.
Squats are for QUADS, a bit of hamstring and a little bit of glutes , it's a compound exercise that aims to increase overall lower body strength and mass , useful but depends if that's what you're looking for.

For example , do you want to crush watermelons with your thighs?
https://imgur.com/gallery/IHBlx
Do some squats and sumo squats.

Do you want to tone up? Do some high weight , low rep strength training exercises. Jogging is good for fat burning but not particularly for muscle building but it does help with getting some definition.

[Asker]

What are hip thrusts? Lol sorry, I obviously have no idea what in doing..

[Illusive_Man]

Not the dance move or the OTHER move lol
This is hip thrust.
www.iachiropractic.com/.../glute_bridge.jpg

Can do some dumbbell/barbell/heavy objects on stomach hip thrust if you want to step it up.

Also muscle building is a VERY SLOW process , there's only so fast you can build it , so be patient , eat right , train right , and in a few years time , yes YEARS not weeks or months , those kinda program is here to take your money and leave you hanging , in a few years you should see some considerable results.

[Illusive_Man]

cool beans. thanks for the MHO

[MyNameIsJonas]

It would be beneficial to your health and overall fitness. IF you are just trying to add some muscle to the legs, try doing squats. Do 3 sets of 30 with rest between sets or go for a full 50. You can run as well.

Form is VERY important

https://www.youtube.com/watch?v=tboLNWXfLAE

this will help/.

[Krista7]

You'll want to do some strength training. There's a ton of variations of squats, but also lunges, donkey kicks, glute raises all target butt (there's others that aren't coming to mind atm, I look on YouTube and Pinterest!). Make sure you mix up your workouts, don't want to hit muscle memory because then they're used to the move and have no effect. Try doing sets and circuits [ex: 20 jump squats, 20 lunges, and 10 donkey kicks (each leg) and do the whole thing again once or twice.

I really like Pinterest for finding workouts

[sportysoutherner]

Running is more aerobic than anerobic. So you're going to burn whatever fat you have (sounds like you have none lol). I would suggest weight training, such as kicking up your squats by holding 10 pound weights, or doing various leg and butt workouts such as donkey kicks or endurance wall sits. Using weights will probably help you gain muscle mass :)

[Hans222]

I prefer fitness training in the gym, since it's more of a general training. You train all musles and I never feel "overstrained" even after 2h of fitness.
When you do running, spinning or power training only, there's a larger training that you'd put too much strain on a few muscles and feel pain afterwards.

[Asker]

Yeah, last time I tried running I got a shin splint. Lol. Ouch.

[Hans222]

Autsch, that's a painful affair... was it a question of having overstressed some muscle or did you have a fall?

[Asker]

I think I just started with too much and my legs didn't like it. Lol. I have really good stamina so my body is fine with going out and running 2 or 3 miles non stop with out having to work up to it, but my legs weren't fine with it. Lol I guess the impact was too much

[Hans222]

Yeah, you often hear that and we've all made the mistake: being too enthousiastic, doing a big first effort and than getting discouraged because if it's gone wrong once you don't like doing that effort again...
People often stop sporting that way.
In your case I'd say: give your body its recovery time and than build up step by step :-)

[crazyincalifornia]

Meds say 20 minutes is just about when you get max cardio results.
So if you could go just 5 minutes more you would be better.
:)

[Asker]

awesome thanks (:

[Klaatu51]

sister don't do it... if you start running you'll lose even more weight.

try to add a few pounds basically by consuming protein related foods, so they could help in your muscle levels as well

[Redstang88]

Running only helps lose weight. To gain weight your best bet is lifting weights. Squats and deadlifts will work your legs and core, I'm assuming thats what you were going for.

[Redstang88]

Running actually burns off muscle, so its totally counterproductive if you want to gain weight.

[front2back]

Uphill short sprints are much knots effective for building up muscle in your lower region.

[Ihav2fart]

Good for your heart and I suggest you take some whey protein after your run.

[atomique]

Run with a weighed pack

[Cowboy6666]

U wanna big butt? Y?

[Asker]

Not big, lol, but lifted.. it's flabby!!!

[Cowboy6666]

Massage ur butts.. Beat them...